Training 7/20/15 – 8/16/15

20150720
Bench 275,395,305 3×5
Med Grip Bench 245,255,255 3×5
DB Bench 100s 3×12
Curls 115 4×12
Row 2.25km

20150721
Squat 405 3×5
Sumo DL 425 3×5
Stiff Leg DL 265 3×8
Barbell Rollout 4×10
Suitcase/Waiter’s Carries 60 3×60

20150722
Snatch 155 8×2
Grenade Ball Chins 5×3
Neutral Chins 1×10
Arm over Arm Pull/Prowler Push 10x300x25′
Plank +70 1:30

20150723
Circus DB w/Rt Arm 93,113,103,93,83 a lot of reps…
Swiss Bar Press 167 3×5
Seated DB Press 60,70,80 3×10
Hammer Curl 50,60,70,75 4×12
Row 5min/Air Dyne 5min

20150725
DL 495 3×5
FRSQ 345 3×5
Double Overhand Axle 265,305 2×5 305×10
Tire Flip 600 3×8
DB Death March 50s 4×10

20150727
SlingShot Bench 315,335 2×5 350×7
Close Grip Bench 245,255 2×5 265×8
Dumbbell Bench 100s 3×12
D Ball Over Shoulder 150 5,5,10
30lb Sledge 10,10,20

20150728
Squat 425 3×5
16.5″ Axle DL 475,525,565 3×3
GHD Situps +10 4×15
Reverse Hyper 50 2×10, 100 3×10

20150729
Clean 205,225,245,245,245,245,225
225,225,205,205,205
Dogbone Pulldown 4×10
Side Plank +15 2x:45 each side
Arm over Arm Pull 500/Yoke 320 3×50′

20150730
Log Clean & Push Press 201,221,241 3×5
Log Clean & Strict Press 175,185,195 3×5
Earthquake Press 85 3×8
Reverse Curl 75,75,85,95 4×12
KB Snatch 50 2×20, 60×10

20150801
DL 395+Band 5×5
Double Overhand Axle 325,345,355 315×7, 315×5
Safety Squat Bar Squat 400 3×5
Safety Squat Bar Squat Good Morning 175 3×10
Yoke 495 4×100′

20150803
Bench 285,305,315 3×5
Paused Bench 315×2
Med Grip Bench 255,265 2×5 275×8
DB Bench 100s 3×12
Axle Hammer Curl 52,52,55,55 4×12
Row 10 min
Captains of Crush
Lt #2 3×3, Rt #2.5 3×3

20150804
Squat 445 3×5
Sumo DL 455 3×3
Stiff Leg DL 275 3×8
Barbell Rollout 4×12

20150805
Snatch 155 10×1 EMOM
Clean 205,215 8×1 EMOM (4 at each weight)
Pullups +35 5×3
Plank +55 2x:45
Row 10 min

20150806
Circus DB
Rt 131 3,5,6 (clean each)
Strict Press 175 5,5,8
Z Press 115 3×8
Wrist Curl 75 4×12
KB Swing 100 4×12

20150807
DL 515 3×5
FRSQ 365 3×5
Farmer’s Walk 230 4×60′
Rolling Thunder 144×8,156×7,146×8
Back Extension +55 4×12

20150810
SlingShot Bench 325×5 345,350,350 3×3
Close Grip Bench 245,255,265 3×5
DB Bench 100s 3×12
Curls 120 4×12
10 min Row

20150811
Squat 465 3×5
16.5″ Axle Tire DL 540 3×3
GHR+Band 4×12
GHD Situps+10 4×15

20150812
Snatch 155,165,165,165,165 5×2
Clean 205,215,195,195 4×2
Chins +45 5×3
Side Plank +15 :45×2
10min Bike

20150813
Log Clean & Push Press 210,220 2×5 230×7
Log Clean & Strict Press 190 3×5
Klokov Press 120 4×6
Reverse Curl 95 4×10
KB Snatch 55 4×12

20150815
DL 405+Bands 5×5
Safety Squat Bar Squat 410 3×5
Safety Squat Bar Good Morning 3×10
Sandbag Carry 240 6×60′
Captains of Crush Silver Bullet Hold w/6
Rt #3,#2.5,#2.5
Lt #2,#1,#1

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